YHC had the honor of leading the General Assembly Pax this morning.  It was a beautiful morning in downtown Raleigh and the birds were chirping a welcome as we gathered.  There were no FNG’s and after a disclaimer, here is what we did:

Warm Up

Good Mornings x 10

Side Straddle Hops x 20

Imperial Walkers x 20

Mountain Climbers x 20

Sir Fazio Arm Circles x 10 forward, x 10 backward

The Thang

We began with a run west from the Capitol building on Edenton Street with a left turn on Dawson Street and south to Nash Square (.45 miles).  We divided into two groups of 7.  At the four corners of Nash Square we did:

Burpees x 10

Prisoner Squats x 10

Merkins x 10

Monkey Humpers x 10

Repeato with plank variations as the Pax finished (.86 miles around Nash Square).

We proceeded with run east on Martin Street to Moore Square (.3 miles).  At the four corners of Moore Square we repeated x 2 Burpees, Prisoner Squats, Merkins, and Monkey Humpers (.86 miles).

The Pax then proceeded north on Person Street with a left on Edenton Street and west to our originating location (.6 miles).

The Pax circled up and completed another 10 each of Burpess, Prisoner Squats, Merkins, and Monkey Humpers.

On our 6’s for Mary:

Homer to Marge x 20

WWII Sit Ups x 20

Rosalita x 20

LBC’s x 20

Hello Dolly x 20


No announcements.

Prayers for High Life’s M’s co-worker and family who lost a son.

Prayers for Wilson as he transitions to new position with company and will be hard-pressed to post due to early morning travel to Charlotte.

YHC shared verses (no singing) from Courageous by Casting Crowns:

We were made to be courageous, We were made to lead the way, We could be the generation that finally breaks the chains

We were warriors on the frontlines, standing unafraid, But now we’re watchers on the sidelines while our families slip away, Where are you men of courage?  You were made for so much more

This is our resolution, one answer to the call, We will love our wives and children, We refuse to let them fall, We will reignite the passion that we bury deep inside, may the watchers become warriors, Let the men of God arise!

Ball of Man with YHC taking us out.